How to lose weight and eat healthily?
First, choose low-calorie foods.
Low-calorie food, with low calories and strong satiety, can delay the rise of blood sugar and promote metabolism. It's very helpful to lose weight.
1, cereal.
Coix seed, oats, quinoa, whole wheat bread, brown rice, black rice.
2. beans.
Chickpeas, lentils, mung beans, soybeans, peas, edamame, black beans, mung beans and red beans.
3. Dairy products.
Milk, yogurt.
4. vegetables.
Lettuce, spinach, radish, onion, asparagus, cabbage, broccoli, cauliflower, tomato, sweet pepper, mushroom, kelp, arugula, etc.
5, fruit.
Orange, orange, grapefruit, lemon, apple, pear, plum, apricot, cherry, blueberry, blackberry, strawberry, jujube, grapefruit, etc.
6. Nuts.
Peanuts, almonds and walnuts.
Second, we should control our daily food intake.
In order to achieve the effect of healthy weight loss, besides the choice of food, we should also pay attention to the intake of food. In order to avoid excessive intake.
1, staple food, fist size.
2, protein, palm size.
3, vegetables, three to five a day.
4, fruit, a small handful a day.
5, nuts, a palm a day.
Third, adjust the order of eating.
The adjustment of diet order is conducive to reducing food intake, avoiding excessive intake and playing an auxiliary role in losing weight. For example, drink a cup of warm water before meals, then eat vegetables, then eat protein food, and finally eat the staple food (coarse grains).
Such a diet can not only play the role of healthy weight loss, but also play the role of auxiliary health preservation. It is suggested that besides diet, we should also keep proper exercise every day. Exercise can improve metabolism, promote fat burning, and play an auxiliary role in exercise. Such as jogging, cycling, brisk walking, walking, skipping, hula hoop, belly rolling, push-ups, sit-ups, squats, etc. , each time more than 30 minutes, and keep the frequency of exercise 4-5 times a week.